7 January 2019-Week 2

“We BELIEVE that our box is a judgment free space.” And we started off the year right with a MegaWOD for Ems. That was fun as we farewelled Ems on her new chapter of her journey. She will still be around though. Thank you all who came through for a sweat, laugh, cuddle and selfie. A warm welcome to a few new additions to the member’s page and FibreFam.  Please check the tabs for linked posts that may interest you. With the added volume to the program, please carb up before you come in for your session, an additional...
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14 Jul 17 – Come On Now

WOD   4 Laps Bear Crawl, 2 Laps Inch Worms, 1min Ring Pec Stretch, 1min Handstand Hold Barbell Warm Up Deadlift, Power Clean, Front Squat, Clean, Push Jerk, Split Jerk WOD 4 Rounds AHAP 1 Power Clean 1 Clean 1 Front Squat 1 Push Jerk 1 Split JerkComplete 4 Rounds, record weight of last round. 12mins to complete   KB Clean and Jerk Tech 5mins Handstand Push Up Tech 5mins   WOD COME ON NOW 12min Max Reps on 50 seconds 1: KB CnJ Right 32/24 2: Handstand Push Ups (Def) 3: KB CnJ Left 32/24 4: Handstand Push...
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13 Jul 17 – Crawl Away

Warmup   20x20m Laps, 1min Tension Swings, 1min Partner Pec Stretch, 20 Squats, 20 Burpees Barbell Warm Up Deadlift, Snatch Deadlift, Power Snatch, Overhead Squat, Snatch   SNATCH (KG) Full Snatch Weight Lifting   7 mins to determine 3mins Rest   CRAWL AWAY 30 Power Snatches 70/45 30 Cal Row 30 Burpee O BarFull lock out for Snatches No Stepping in For the Burpee O Bar – Jump/Hop Double Foot Jump Scaled: Interm 60/40; Beg 50/35   Stretch Down Glute Stretch, Quad Stretch, Hamstring, Chest, Lat-Triceps....
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11 Jul 17 – Angie

Warm Up 1.1km Run, 20 Good Mornings, 20 Push Ups, 20 Ring Rows, 20 Squats WOD Angie 100 Pull Ups 100 Push Ups 100 Situps 100 Squats Complete all 100 reps of movement before moving on to the next one. Angie is a great conditioning wod which allows you to improve muscular endurance and also teaches you to plan your chunks when faced with a large volume workout.  ...
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Turkish Core Party

The Turkish Core Party is a workout based around the Turkish Getup. 3 Rounds For Time 30 Overhead Dumbbell Lunge 10 Turkish Get Up 30/25 17min TimeCap Scaled to 25/22.5 for 12 TGU and 22.5/20 for 15 TGU. Any weight less than that 18 reps. Turkish Get Up Tech Starting from standing position, db above your head (right hand) and remaining above your head for all the movements below Take a step back with opposing leg (left), drop into lunge position Lateral tilt and drop Left arm to floor Bring foot (under hips) out, weight on Right leg Sit...
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25 Apr 17 – Anzac Day Lest We Forget

ANZAC DAY – Lest We Forget WOD Choose between: AUSTRALIAN HERO WOD: WOOD 5 Rounds for Time 400m run 10x Burpee box jump 24/20″ 10x Sumo Deadlift High Pull @42.5/30kg 10x Thruster *1min rest between rounds Or GALLAGHER & MACDONALD 2 Rounds 200m run 16 kettlebell swings (24/16kg) 16 pull-ups 16 front squats (50/30kg) 200m run 14 kettlebell swings (24/16kg) 14 pull-ups 14 front squats (50/30kg) 200m run 12 kettlebell swings (24/16kg) 12 pull-ups 12 front squats (50/30kg)   Come join our crossFit community in Morley, Bayswater, Bassendean. Call us today and get in touch about getting your fitness...
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